Insomnia

About Insomnia

Insomnia refers to the inability to fall asleep or to have an elongated period of sleep. It is also used to describe unrefreshing or incomplete sleep. Insomnia can either exist as an individual problem or it can be a symptom of an underlying condition (due to drugs or a neurological condition). Various reasons like hormonal changes, physical pain, stress, smoking, junk foods, caffeine, lack of physical activity and irregular sleeping habits can cause insomnia. Insomnia or irregular sleep is linked to the various lifestyle diseases like diabetes, hypertension and obesity. It often symbolises an awry circadian rhythm (body clock) and is a by-product of our work-play-party at night culture. Setting a regular sleeping hour can help combat insomnia along with physical activity. If this doesn’t work there are various drugs that can combat insomnia but one should consult a doctor before taking any. Various behavioural therapies are also known to combat insomnia. In this section, you'll find a wide array of articles on how you can improve sleep. Here's one: 7 simple tips for a good night’s sleep. You can also explore things like how your bedroom may be the reason behind your sleep problems, why older people suffer from sleep problems, how yoga can beat insomnia, how good sleep helps in weight loss, etc

Insomnia content

Types

Insomnia, the inability to fall asleep, among people all around the world is rising. Medically, insomnia is defined as a condition or disorder that makes a person difficult or unable to fall asleep. But, it may or may not make a person sleep deprived. Sleep deprivation is a condition when a person does not get enough time or opportunity to get enough sleep.

Insomnia can also be short-term (acute insomnia), intermittent or long-term (long-term).

Short term or transient insomnia can be caused due to stress and lasts for 2-3 weeks. If transient insomnia keeps recurring then it is termed as intermittent insomnia.

Chronic insomnia is a serious condition as it lasts for more than a month.

Causes

Causes of insomnia can be broadly categorized into two types:

Primary insomnia: It means that the person is unable to sleep due to factors not related to environmental or physiological factors.

Secondary insomnia: It means that sleep problems occur because you are either suffering from a health condition, mental illness or external factors like drug abuse or exposure to certain substances.

Symptoms

Not being able to sleep clearly indicates insomnia. But here are some other symptoms that you might link to insomnia.

Depression

Anxiety

Headache in the daytime

Gastrointestinal problems

Poor concentration and focus

Irritable behavior

If you have any of these symptoms along with inability to sleep that are constantly interfering with your day-to-day activities then you must not delay your visit to the doctor.

Diagnosis

Diagnosis of insomnia is carried out in three crucial steps. This includes –

A physical examination by the healthcare professional to check the cause of insomnia.

You may have to undergo specific test to identify the underlying cause of insomnia.

Some specific tests to record brain waves, breathing capacity, heart beat and eye and body movements may also be required.

Treatment

Lifestyle changes are the first thing people should try if they are unable to sleep. Here are some ways he recommends:

The best time to go to sleep is between 9-11 pm. That’s the ideal time because you body has its own clock and a hormone called melatonin (responsible for inducing sleep) is secreted by the pineal gland during this time.

Have a fixed time for sleeping and waking up. It’s preferable to sleep early and wake up early by completing full 7-8 hours of sleep.

Ensure your bedroom has an ambience conducive to sleep. Don’t convert it to an office or a reading room. Switch off the lights and sleep because the sleeping hormone will be secreted only in the dark.

Maintain a gap of at least 2 hours between dinner and bedtime to avoid sleeplessness due to acid reflux.

Avoid consuming tea, coffee or colas at bed time.

If you’re still unable to sleep after making these changes then you should definitely go to a specialist like a neurologist or a psychiatrist if the underlying cause is depression or anxiety.

Medication: People with chronic insomnia may be prescribed sleeping pills like zolpidem and ramelteon. But these medicines are not to be taken long-term as they can have side-effects. There are several other ways that can help you can get a good night’s sleep.

Home remedies

Whether it’s a one-off occurrence before a big event or a nightly struggle, most of us suffer from insomnia at one time or another. Fortunately, there are many foods that can help you sleep a little easier. To help you relax and catch some Zs, check out our top five foods to help you sleep.

Dairy products: While turkey is a famously good source of tryptophan, other (perhaps more bedtime-friendly) sources include dairy products such as yoghurt and milk.

Oats: Oats are a good natural source of melatonin, which is often taken as a sleep aid due to its ability to help regulate the body’s internal clock.

Bananas: Fortunately, bananas are excellent source of both minerals, making them a good bedtime snack, particularly after a heavy exercise session.

Flax seeds: Flax seeds are great for increasing levels of sleep-regulating substance serotonin. This helps reduce the anxiety, depression and stress which are leading causes of insomnia, and have been shown to be effective against the condition sleep apnea. Read about foods to help you sleep

Alternative remedies

Natural treatments and home remedies for insomnia and other sleep disorders can come in handy in such a scenario, as many of them actually do work and most of them do not pose any significant health risk. Here are few natural remedies you can try if you suffer from sleep problems –

Foods: In case you are struggling for a good nights sleep, drink a glass of warm milk by either adding almonds to it or eating a fruit after drinking the milk.

Herbal medicines: Lavender oil exerts a calming effect on the body and mind, in addition to inducing sleep in some people suffering from insomnia. Have a bath before going to bed by adding few drops of this oil in hot water, as this should help you sleep well.

Exercise: It has been proved by many research studies that regular exercise improves quality of sleep in young as well as older people along with improving your health condition.

Yoga: There are natural methods to beat sleeplessness. The yoga poses that can help you sleep like a baby are paschimottanasana, uttanasana, apanasana, supta baddakonasana and shavasana. Read about beat insomnia with yoga

Meditation: Meditation and relaxation are effective treatments to deal with insomnia as these alternative techniques are aimed at calming the mind and relaxing muscles.

Lifestyle changes: By making few lifestyle changes to your routine like walking around after eating, switching off the TV at least an hour before sleeping and keeping your bedroom surroundings as dark as possible are a few ways to combat sleep problems.

Prevention

Stress, anxiety, depression and bipolar disorders are on the major modern-day causes that can keep you awake through the night. Professional help may be required in such cases. Here are few tips to prevent insomnia and help you sleep better:

Stick to your sleep time

Visit the doctor

Lifestyle management

Daytime sleepiness

Physical activity

Diet

Pamper yourself to sleep

Avoid any engaging activity

Do something monotonous

Alternative remedies

Natural treatments and home remedies for insomnia and other sleep disorders can come in handy in such a scenario, as many of them actually do work and most of them do not pose any significant health risk. Here are few natural remedies you can try if you suffer from sleep problems –

Foods: In case you are struggling for a good nights sleep, drink a glass of warm milk by either adding almonds to it or eating a fruit after drinking the milk.

Herbal medicines: Lavender oil exerts a calming effect on the body and mind, in addition to inducing sleep in some people suffering from insomnia. Have a bath before going to bed by adding few drops of this oil in hot water, as this should help you sleep well.

Exercise: It has been proved by many research studies that regular exercise improves quality of sleep in young as well as older people along with improving your health condition.

Yoga: There are natural methods to beat sleeplessness. The yoga poses that can help you sleep like a baby are paschimottanasana, uttanasana, apanasana, supta baddakonasana and shavasana. Read about beat insomnia with yoga

Meditation: Meditation and relaxation are effective treatments to deal with insomnia as these alternative techniques are aimed at calming the mind and relaxing muscles.

Lifestyle changes: By making few lifestyle changes to your routine like walking around after eating, switching off the TV at least an hour before sleeping and keeping your bedroom surroundings as dark as possible are a few ways to combat sleep problems.

Prevention

Stress, anxiety, depression and bipolar disorders are on the major modern-day causes that can keep you awake through the night. Professional help may be required in such cases. Here are few tips to prevent insomnia and help you sleep better:

Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.